Backblasts

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That was uncomfortable

Date: 2026-05-04
AO: The Patriot
Q: Lucius ,
PAX: Shank, Wedding Singer, Strange Brew, CableGuy, Landscape, Walker, Lazlo, DoorDash, Shake ‘n’ Bake, Prestige, Rim Fire, Hops, Lucius, Bone, Malpractice FNGs: None
COUNT: 15
WARMUP:
SSH; LBACs; Imperial Walkers; Moroccan NCs; Michael Phelps; Downward Dog; World’s Greatest (TM); Cobra Ka; Child’s Pose

THE THANG:
50x Bent over Rows
100x Merkins
150x BWS
100 yd Rifle Carry
300 meter run
50x Shoulder Taps (IC)
100x Overhead Press
90x BWS
80x Lunge Steps (SC)
100yd Rifle Carry

MARY:
93x LBCs; 10x Donkey Kick; 10x Dirty Dogs; 20x Bird Dogs; 25x Flutter Kicks

ANNOUNCEMENTS: boneathon; Murph; Convergence

COT: Challenge yourself to do something out of your comfort zone.

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The Driveway Mobility

Date: 2026-05-01
AO: The Driveway
Q: Legacy ,
PAX: Legacy, Fish Fry, Flux, bogey, Prestige
FNGs: None
COUNT: 5
WARMUP: a full 15 minutes of warm-up and joint mobility, including Steve Maxwell and Dave Kovar moves.

Then: RDL – :flag-bg: Bulgarian Sequence

Then: MONTESSORI TIME but many of us did TGUs)

Then: Copenhagen/Clamshell Sequence

Then we closed with Hindu and Iranian merkins.

ANNOUNCEMENTS: summer pop up Thursday evenings

COT: I may be sucking but I’m not quitting!

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Ignite

Date: 2026-04-29
AO: Ignite
Q: Peanuts ,
PAX: Landscape, Goldfish, Peanuts, 2 percent, East Wing, Kodak, Nancy Lopez FNGs: None
COUNT: 7
WARMUP: SSH; DB; DD; WGS; CK; ran a lap
THE THANG: Dora with a lap around the block. Block was long so lots of reps. MARY: did some
ANNOUNCEMENTS: Murph is coming. Come out and practice on Mondays in May. COT: lean in on your brothers

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Capital Montessori Kettlebell Club. Gear

Date: 2026-05-02
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Play-Doh, Legacy, Prestige
FNGs: None
COUNT: 3
:kettlebell:KETTLEBELL CLUB:kettlebell:
Focus: Mastery, Technical Perfection, and Power Development. This session is focused on high-quality work, not getting smoked. Maintain quality throughout. The Plan (Choose Your Path):
I. Preparation (For Both Paths)
– Prying Goblet Squats: 2 sets of 5 reps (2-2-1 tempo).
– Kettlebell Deadlifts: 2 sets of 5 reps (using your swing weight bell).

II. Primary Driver: Heavy A & A Swings
– Volume: 15 sets total.
– Protocol: Every 75 seconds (E1:15, O1:15).
– Reps: 2 to 6 reps per set (choose 1-arm or 2-arm).

III. PATH 1: SWING + LOWER COMPLEX
– BSS (Bulgarian Split Squats): 5 sets of 5 reps per leg.
– Lunge Complex: 5 sets of 5 reps per side.
– Carries: Suitcase

IV. PATH 2: SWING + UPPER (PRESS/ROW) COMPLEX
– Press/Row Complex (5 sets): ROP-Style Reverse Ladder (3, 2, 1).
– This is a superset of a single-arm press (Military Press, Viking, or Merkin) followed immediately by a single-arm row (Single-Arm Supported Split-Stance Row). – Carries: Suitcase